Stop Obsessing Over Diet Trends

By Dr. Scott Olson, ND Posted August 16, 2025

Can we stop with the endless diet debates already?

Every other week there’s a new headline shouting about which diet is best for weight loss, heart health, or diabetes. Paleo, keto, low-carb, high-protein… it’s exhausting.

And now, a new meta-analysis is out comparing the Mediterranean diet, the DASH diet, and something called AHEI (that’s “Alternative Healthy Eating Index,” if you’ve never heard of it).

Researchers analyzed data from over 800,000 people and found that all three of these diets lowered the risk of type 2 diabetes—by 17 percent to 23 percent.

Here’s the thing…

They’re basically the same.

Sure, one might cut sodium a bit more. Another might score higher for potassium and magnesium. But they’re all built on the same foundation:

• Whole fruits and vegetables
• Legumes, nuts, seeds, and whole grains
• Lean proteins like fish and poultry
• Healthy fats like olive oil
• Limiting processed food, added sugar, and junk carbs

That’s it. That’s the common thread.

So, while researchers love crunching numbers and assigning scores, the real takeaway here is simple: Eat real food, in its most natural form and you can’t go wrong.

Let’s ditch the confusion and go back to basics.

• You don’t need to say you’re on “AHEI” to eat like a healthy human.
• You don’t need to live by the Mediterranean Sea to enjoy fresh veggies, olive oil, and wild-caught fish.
• You don’t need to ban every bite of red meat if it’s grass-fed, unprocessed, and part of a balanced meal.

The problem isn’t red meat or even carbs. It’s the ultra-processed garbage we’ve let replace real food in our kitchens—boxed meals, refined sugar, drive-thru dinners, and neon-colored snacks pretending to be fruit.

That’s what’s driving insulin resistance and diabetes—not the occasional steak or bowl of quinoa.

This study found that the DASH diet provided the highest protection against diabetes (a 23 percent risk reduction), followed by AHEI (21 percent) and Mediterranean (17 percent).

Why? Probably because these diets are rich in magnesium, potassium, fiber, and antioxidants—nutrients that help regulate blood sugar, reduce inflammation, and improve insulin sensitivity.

In other words, real food provides real benefits. And the more of it you eat, the better your body functions.

If your blood sugar is creeping up or your doctor’s warning about prediabetes, now’s the time to clean up your plate. But don’t get distracted by diet names. Get back to basics.

Three steps to better blood sugar—no acronym required:

1. Fill half your plate with non-starchy vegetables like leafy greens, broccoli, peppers, or cucumbers.
2. Use olive oil, not vegetable oil. And don’t fear fats from nuts, seeds, or avocados.
3. Cut the processed junk. If it’s packaged and full of ingredients you can’t pronounce, your body doesn’t need it.

Bottom line? You don’t need a trendy diet. You need real food.

Stay simple. Stay sane. Stay healthy.

P.S. This critical nutrient is missing in every nine out of 10 American diets.

Source:

Berman, R. (2025, August 4). Mediterranean, DASH, or AHEI: Which diet lowers diabetes risk the most? Medicalnewstoday.com; Medical News Today.

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

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